WWRx Food Plan

Protein Packed Breakfast Perfect for Weight Loss, Energy and Muscle Gains - Dave Reddy

My protein packed breakfast this morning – 3 scrambled eggs, turkey bacon, hashbrowns and a few rasberries. Note the ratio of protein and fat to carbs. I ate this at 6:45 am and will eat again (a balanced lunch) around 10:30 or 11:00 am. I plan to train at 2 pm today, 3 hours after my lunch.

So here is a quick overview of how I eat:

  • I don’t really drink much alcohol, the calories are worth it to me. I probably average 3-5 beers a month.
  • If I am going to suck down some calories, it is coming from pizza, ice cream or wings.
  • I focus on 4 servings of protein a day from whole food sources, and if I have whey protein powder, I usually do 3 sources of real food protein and 2 protein shakes a day. I shoot for around my body weight in grams of protein. I weigh 232 lbs, so try to get at least over 200 grams per day.
  • I focus on protein and fat for energy and recovery, then eat bits of starchy carbs like rice or potatoes.
  • I eat2-3 fruits a day, typically an apple and some sort of berry, maybe a banana or some prunes. I always pack baby carrots for lunch, then do celery with peanut or almond butter.
  • My whole food “supplements” are apple cider vinegar and coconut oil – I do 1-3 tablespoons of each per day. I cover that more on my Supplement Plan Page.

So here is a typical day of what eat:

  • 3-4 whole eggs with spinach lettuce or a serving of fruit. On occasion I will have a piece of toast or oatmeal with the eggs.
  • 1-2 servings of fat in the form of coconut oil, almonds, cashews and/or almond butter. I usually pack a small container of fat to eat with an apple and maybe protein powder throughout the day
  • servings of protein – this is usually something from the night before – chicken thighs, chicken breast, pork chop/steak with baby carrots or broccoli (both easily packable veggies)
  • some protein and greens again with a side of starch – bbq’d chicken, rice and grilled zucchini or asparagus
  • then I will mix in 1-3 scoops of whey protein or have another serving of protein.

I often do not eat as much as some “guidelines” say that I should. Just as with my training, I believe in quality over quantity – what I call the Quantity Principle of Food – the higher in quality your food is, the less quantity you have to eat. I may only have three whole meals throughout the day, but will have a couple of tablespoons of Omega-3 oil, 2-3 tablespoons of BCAA Powder and a few almonds or an extra piece of fruit. I want nutrients and fuel, but not necessarily the calories.

Oh, and I try to drink half of my body weight in ounces of water. Any time I stop to get a water bottle at the gas station, I pick up the gallon sized one and finish it that day.